Honor Your Heart with A Plant-Based Diet
Heart disease is the leading cause of death in the US for both men and women. If you have high cholesterol, diabetes, blood pressure, a history of heart disease or engage in smoking you are at increased risk for heart disease. The good news is a healthy diet may help to lower your risk, especially a plant-based one.
Do all plant-based diets benefit your heart? Can vegan protein powders help? How do the 2016 Dietary Guidelines impact heart health?
Benefits of a Nutritious Plant-Based Diet
There are many known health-related benefits to a plant based diet ranging from longer lives to happier moods —(and if you don’t know, please check out our GNstudies page). But not all plant-based diets are created equal. What makes a beneficial plant-based diet and what does the research say specifically about their relation to heart health?
When we think of vegans and plant-based diets we might automatically assume a very nutritious diet consisting of mostly vegetables and fruit with some grains and legumes on the side. But that’s not necessarily true. You could easily be an unhealthy vegan/vegetarian if your diet consisted mainly of mac and cheese, potatoes or fries, cereal, along with an occasional veggie patty and banana. Though this diet is indeed vegetarian, it is probably lacking in several essential (required) nutrients, some of which are needed for normal heart function and blood circulation (e.g. vitamin B12, potassium, magnesium and calcium).
In fact, B12 is a common deficiency among plant-based diets and its deficiency is linked to increased homocysteine levels. Homocysteine is a compound produced in the body normally as a result of dietary protein metabolism, and B12 helps to eliminate homocysteine from the body. Without enough B12, the body can accumulate high levels of homocysteine. And high homocysteine levels have been tied to increased risk for heart disease. Ultimately, any deficiency can lead to multiple negative health effects in the long-run.
Careful planning and understanding is required to ensure that you are getting all your essential nutrients from a plant-based diet. On top of providing your required nutrients, a properly planned plant-based diet can offer added health-benefit when it is heavy on fruits and especially vegetables. Fruits and vegetables are a rich source of required vitamins and minerals, but they are also a rich source of fiber and phytonutrients! Phytonutrients are not required by the body, unlike vitamins and minerals—but they are unique substances which can provide protective effects against disease, including heart disease.
Nutrients that Support Heart Health
|Essential Nutrients||Sources||Role in the Cardiovascular system|
|Potassium||Beet greens, swiss chard, lima beans, sweet potato, soybeans, spinach, pinto beans, lentils||Supports the nerves needed to regulate the heart beat; works with calcium and magnesium|
|Calcium||Tofu, sesame seeds, collard greens, spinach, mustard greens or any dark leafy greens, broccoli, asparagus||Triggers contraction of the heart beat along with potassium and magnesium|
|Magnesium||Pumpkin seeds, spinach, swiss chard, black beans, quinoa, cashews, sunflower seeds||Supports the nerves needed to regulate the heart beat along with potassium and calcium|
|B6 & B12||B6: most meat and poultry, sweet potato, sunflower seeds, spinach, banana. B12: most seafood and meat, nutritional yeast, fortified cereal, fortified milk or milk-substitute||With folate, both b6 and b12 help to regulate levels of homocysteine in the body. Homocysteine is produced as a result of protein metabolism and too high levels can put you at risk for heart disease|
|Folate||Lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, broccoli, avocado, peanuts||Helps protect against high levels of homocysteine which can be a risk factor of heart disease; works with b6 and b12|
|Fiber||Chia seeds, brussel sprouts, legumes/beans, raspberries, oats/oatmeal, brown rice||Helps to regulate cholesterol levels and keep blood vessels from hardening or plugging up|
|Beneficial Plant Compounds (non-essential)||Sources||Function|
|Sterols & Stanols||Wheat germ, rice bran oil, sesame oil, canola oil, peanuts, almonds, brussel sprouts, olive oil||Helps to regulate cholesterol levels. Block the absorption of animal cholesterol, thereby reducing/regulating blood levels|
|Isoflavones||Soybeans or soy products||Some preliminary research shows it can help to lower the “bad” cholesterol|
|Antioxidants||Berries (all types), cherries, dark chocolate (cacao powder), tree nuts, green tea, red wine, dark leafy greens, citrus fruits, beans||Reduces the oxidation of “bad” LDL cholesterol (which can otherwise cause plaque buildup); can help to lower inflammation and promotes healthy lining of arteries|
At this point there have not been any studies looking directly at the relationship of heart disease in vegans/vegetarians. However, studies on disease risk among large populations of vegans/vegetarians suggest that these dietary habits are protective against heart disease.
Two studies have found that vegans have considerably lower rates of hypertension compared to non-vegans. The scientists believed part of the reason for this lower incidence of high blood pressure is linked to the subjects’ lower body mass index (BMI) –a value estimating body fatness. Then again, the lower BMI could also be linked to their eating habits.
Another study found that majority of subjects with heart disease were able to reduce lesions on arteries leading to the heart when they followed a comprehensive lifestyle program including exercise, stress management and a “mostly vegan diet” (1-2 servings of low-fat dairy and egg whites allowed per day). Those participants with heart disease who did not make the lifestyle or diet changes (control group) experienced progression of their artery lesions instead.
Yet another study looked at the effect of a high fat vegan diet (43% fat) versus a lower fat, lacto-ovo vegetarian diet (25% fat) on overweight individuals with high cholesterol levels. After 4 weeks, both groups had experienced weight loss and reduced levels of “bad” cholesterol but the high fat vegan group had greater reductions in cholesterol overall.
These findings to date are not surprising considering, a balanced and varied plant-based diet will typically be cholesterol-free, low fat, high fiber and contain all the needed and added nutrients for healthy heart functioning.
Plant Protein Powders: the Cholesterol-free Choice
Unlike dairy-based proteins (casein and whey), Growing Naturals’ rice and pea protein are naturally cholesterol-free and very low in fat. Being made from animals, all dairy proteins contain some amount of cholesterol, with some being lower than others. Our pea proteins have only 1 gram of fat per serving, whereas the rice proteins have 0 grams of fat per serving. This is also why plant protein powders are typically lower in calorie than dairy proteins–because they don’t have as much fat. This makes both rice protein and pea protein excellent choices for a heart healthy diet.
Interestingly enough, preliminary research has shown that rice protein might be protective of the heart in two different ways. Scientists at Jiangxi Agricultural University in China found an anti-hypertensive effect from rice protein in hypertensive animals. This was apparently due to the presence of a unique peptide (small chain of amino acids) within the rice protein which is known to reduce high blood pressure.
In two additional but separate studies, rice protein appears to have cholesterol-lowering potential in animals as well. One study showed that cholesterol absorption was significantly reduced by rice protein compared to casein (a dairy-based protein) in animals fed a cholesterol free diet. Another, demonstrated rice protein can reduce triglyceride metabolism such that it leads to improved body weight and fat storage.
Fats, Cholesterol & the 2016 Dietary Guidelines
The dietary guidelines released earlier this year eliminated the limit on the amount of cholesterol that should be consumed each day. Although this may seem like a free-pass to eat unlimited amounts of cholesterol rich foods (for you omnivores)–it’s really not. And especially if you are already at an increased risk for heart disease. Either way, there’s definitely some fine print to go with this guideline that should be clarified.
Scientists agree that elevated blood cholesterol is a risk factor for heart disease. However, there is controversy on whether limiting your cholesterol consumption actually does anything to improve blood levels of “bad” cholesterol (LDL). The thing is some high cholesterol foods are pretty nutritious and low in saturated fat (such as eggs and shellfish). Saturated fat and trans fat are far bigger culprits of raising cholesterol levels and heart disease risk–so the thought process is that perhaps we shouldn’t worry so much about the amount of cholesterol we consume, but rather the amount of saturated and trans fat we consume.
Foods high in both saturated fat and cholesterol are mainly animal-based red meats–so those are the ones that should be consumed in smaller quantities or even switched out for less fattier counterparts including plant-based proteins.
“The overall body of evidence examined by the 2015 Dietary Guidelines Advisory Committee identifies that a healthy dietary pattern is higher in vegetables, fruits, whole grains, low- or non-fat dairy, seafood, legumes, and nuts; moderate in alcohol (among adults); lower in red and processed meat; and low in sugar-sweetened foods and drinks and refined grains.”
One things for sure, (well-planned and balanced) vegan and vegetarian diets are consistently associated to a lower risk of heart disease and are a valuable approach for reversing risk factors of heart disease.
So keep on veggin’ on.
By: Scarlett Full, in-house Registered Dietitian
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Orlich MJ PS, et al. Vegetarian dietary patterns and mortality in Adventist Health Study-2. JAMA Intern Med 2013.
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Yang L, et al. Rice protein extracted by different methods affects cholesterol metabolism in rats due to its lower digestibility. Int J Mol Sci. 2011; 12: 7594-7608.
Yang L, et al. Rice protein improves adiposity, body weight and reduces lipid levels in rats through modification of triglyceride metabolism. Lipids Health Dis. 2012; 11: 24
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